Food&Recipes‐GuatemalaOctober2011

InThisMonth’sRecipes:

♀ GuatemalanE2queWe,Customs&Cuisine♀Menu&Recipes

Becauseofitsconsistentlytemperateclimate,Guatemalahasbeencalledthe"LandofEternalSpring."Cropssuchascoffee,sugar,bananas,andcocoaaregrownbothforconsumptioninGuatemalaandforexport.1

GuatemalanE;que=e•MostGuatemalanshavetwosurnames:theirpaternalname,followedbythematernal.WhenaddressingGuatemalans,useonlytheFirstsurname.2•AsoftspeakingvoiceisconsideredpoliteinGuatemala.3•Donotbegineatinguntilthehostsays,Buenprovecho.4•Wheneatingthekniferemainsinyourrighthand,andtheforkremainsinyourleft.5•Iftortillasareserved,theycanbeusedtoscoopupbitsoffoodonyourplate.6

GuatemalanCuisine

DuringtheMayanciviliza2on,na2veslivedthroughoutCentralAmericaandgrewmaize(corn)astheirstaplecrop.Inaddi2on,theMayaateamaranth,ahighproteingrain.

GuatemalaremainedunderSpanishrulefrom1524to1821.TypicalSpanishdishes,suchasenchiladas,guacamole,tamales,andtor2llas,beganmakingtheirwayintotheGuatemalandiet.

OthercountriesandtheircultureshavealsoaffectedtheGuatemalandiet,includingtheChinese.MostGuatemalanci;esandtownshaveatleastoneChineserestaurant.

Inthelate1800sandearly1900s,bananaandcoffeeplanta;onswereestablished.SugarcanebecameanothersuccessfulagriculturalcropbytheendofWorldWarII.

Today,corncon;nuestobeastaplefood.ItismostoMeneatenintheformofator2lla(athincornpancake).Theseareusuallyservedwarmandwrappedincloth.Blackbeans(frijoles),anotherMayanstaple,areeatenatalmosteverymeal.Theyareusuallyrefried(volteados),mashed,orsimplyeatenwhole(parados).Rice,eggs,andcheesearealsowidelyconsumed.

Guatemalancoffee,whichismostoOenexported,isconsideredsomeofthebestintheworld.

‐‐www.foodbycountry.com

TheseedsofAmaranthuscontainaboutthirtypercentmoreproteinthancerealslikerice,sorghumandrye.

GuatemalanRecipesOurthankstoCarolynMayersandMercadoGlobalforprovidingthefollowingrecipes.

FromCarolynMayers:SimilartoMexicancuisine,Guatemalanfoodtendstobesomewhatlessspicy.Feelfreetoverytheamountofheattoyourtaste.Andifyourneedawidervarietyofrecipes,checkoutourrecent“visits”toMexicoandGuatemala.Betweenthepreviouslypublishedrecipesavailableattheselinks,andthenewrecipesthatfollow,youwillbeabletoputtogetherafabulousmeal.

• hWp://diningforwomen.org/sites/default/files/documents/RecipesMay2011Mexico.pdf‐trytheMexicanBeefStew.

• hWp://diningforwomen.org/sites/default/files/documents/OctoberFFT.pdf• hWp://diningforwomen.org/sites/default/files/documents/equilibrium‐fund‐fft‐2.pdf

SopadeAguacate(AvocadoSoup)AdaptedfromhWp://www.mayaparadise.com/recipeshow.asp?ID=339CouldnotbeeasierandSOdelicious!Thisrecipetakesabout15minutes,plus2metochillitdown.Alovelyfirstcourse.Theflavorofthejalapeñosshinethroughwithoutbeingoverlyspicy,anditisalovelycolor.YoumayfindablenderpureesbeWerthanafoodprocessor,butusewhateveryouhave,andenjoy!Serves6ormore,dependingonservingsize

1Tvegetableoil1smallonion,diced1–2jalapeños,seeded,diced3mediumripeHassavocados(theoneswiththebumpyskin)acoupleofsprigsofcilantro(op2onal)2Tlemonjuice8oz.containeroflitecreamcheese(Iused1/3lessfatPhiladelphiabrand)3–4clow‐sodium,low‐fatchickenstockSaltandgroundblackpeppertotasteAddi2onalcilantro,orparsley,minced

Heatoilinasmallskilletovermediumheat.Addonionandsautéfor5minutes.Addjalapeñoandsautéanother2minutes.Removefromheatandallowtocool.Meanwhile,halvetheavocadosandremovetheseed.Scoopthefleshintoablenderorfoodprocessor(beawareyoumayneedtodothissoupintwobatchesifusingablender).Addcooked,cooledonionandpeppers,cilantro(ifusing),lemonjuice,creamcheese,3cchickenstockandsomesaltandpepper.Pureethoroughlyun2lcompletelysmoothandvelvety.Adjustsaltandpepper.Placeinrefrigeratortochill.Servecool,garnishedwithasprinkleofchoppedcilantroorparsleyorpaprika,orboth.AliWledollopaheavycreamswirledinwouldbenice,too.

Menu• SopadeAguacate(AvocadoSoup)• GalloPintoconLechedeCoco(GuatemalanRiceandBeanswithCoconutMilk)

• ChiliRelleno&ChiliRellenoCasserole• PolloenLechedeCoco(GuatemalanChickeninCoconutMilk)

• ChickenPepian• MexicanGreenBeans• PapasalaPastora(Shepherd’sPotatoes)• Champurradas(GuatemalanCookies)• Bunuelos• GuatemalanFairTradeCoffee

GalloPintoconLechedeCoco(GuatemalanRiceandBeanswithCoconutMilk)AdaptedfromhWp://www.goya.com/english/recipes/Guatemalan‐Rice‐and‐Beans‐with‐Coconut‐Milk.html?recipeCatID=6&regionID=2Thiscouldbeaveganmaincourseorasubstan2alsidedish.Guatemalancomfortfoodatitsbest!Besuretouseagoodheavypotands2rregularly–ittendstos2ck.Serves4–6

2Tvegetableoil1mediumonion,diced1smallredsweetpepper,diced1jalapeno,seededanddiced3clovesgarlic,minced1¼clonggrainwhiterice,soaked20minutesanddrainedun2ldry1/8tdriedthyme¼tgroundblackpepperpinchchipotlepepperorcayennepepper(op2onal)¼tdriedoregano¼tturmeric½–¾tsalt,ormoretotaste1½cwater1–13.5cancoconutmilk1–15oz.cansmallredbeans,drained

Inmedium‐largeheavy‐boWomedpot,heatoilovermediumheat.Addonionandcook5minutes,s2rring.Addpeppersandcook2minutes.Addgarlicandcook1minute.Addriceandcook2minutes,s2rringconstantly.Addspices(thymethroughsalt)ands2r.Addwaterandcoconutmilkands2rwell.Bringtoaboilands2rinbeansandreturntoaboil.Lowerheattolowandsimmerfor20–25minutes,covered.S2revery5minutestoavoids2ckingandaddmorewaterifneededtopreventitfromdryingout.ThisismorelikerisoWothanafluffyrice.Whenriceisfinishedcooking,s2ronemore2me,scrapingtheboWomifnecessary,coverandletsitfor10minutes.Servehot.

ChiliRellenoCasseroleAdaptedfromhWp://www.food.com/recipe/chile‐relleno‐casserole‐24361andseveralothers.ThisIsakeeper.WhileChiliRellenosareusuallyfried,stuffedpeppers,asintheversionMercadosharedwithus,thisversion,whilenotauthen2c,isfamilyfriendlyandeasierthanstuffingandfryingabunchofpeppers.Theoriginalrecipecalledforan8oz.canofwholepeppers(lookintheHispanicfoodssec2onofyoursupermarket–Iwasunabletofindthem),butsinceIhadloadsofpeppersinthegardenwhenImadethis,Iusedthose.Ifyoudousecannedpeppersjustmakesuretocuttheminhalf,remove

theseedsandpatthemdry.Infinitelyvariable,youcoulduseothersausageorevenhamburger(sautéedandseasonedwithaliWlechilipowder)inthis.Yum!Serves6‐8

4oz.smokedchorizo(Spanishsausages)diced1largeonion,chopped2–4jalapenos,halved,seededandslicedinto½‐inchslices1largesweetpepper,halved,seededandslicedcross‐wise3clovesgarlic,minced¼tdriedoregano2eggsplus2whites1cmilk1/3cflourjustapinchofsaltgroundblackpepper½tbakingpowder1lb.gratedcheese(eitheraMexicanblendoracombina2onofmozzarellaandcheddar,orMontereyjackallworkwell)

Heatalargeskilletovermediumheatandaddchorizo.Cook,s2rring,about8minutestorenderabitofthefat.Setaside.Addonionsandcook5minutes.Addjalapenosandsweetpeppersandcook4minutes.Addgarlicandoreganoandcook1minutemore.Removefromheat.Inamediumbowl,whisktogethertheeggs,milk,salt,pepperandbakingpowder.Preheatovento350.Coata9x13‐inchpanornearequivalent(youcouldalsouseasmaller,tallerpananddomorelayers)withnon‐s2ckcookingspray.SpreadathinlayeroftheeggmixtureontheboWomofthepan.Topwithchili/onionmixture.Nextsprinkleaboutone‐fourthofthecheeseoverthechili/onionlayer.Addthecookedchorizo,andsprinkleanotheronefourthofthecheeseoverthat.Finally,pourtherestofthemilkandeggmixtureoverallandtopwithremainingcheese.Bakeincenterofovenforabout35‐45minutesorun2lsetandthecheeseislightlybrowned.Allowtositfor10minutesbeforeserving.Servehot,withyourfavoritesalsa.

PolloenLechedeCoco(GuatemalanChickeninCoconutMilk)AdaptedfromhWp://www.goya.com/english/recipes/chicken‐coconut‐milkLOVEDthisrecipe!Creamyandsosa2sfying,ANDverypreWy,too!Wehaditoverrice.Tor2llaswouldalsobegood.Servewiththegreenbeansrecipethatfollowsandyouareallset!Serves8

1Tvegetableoil3lbchickenparts,preferablywithskin(Iusedthighs)¼tannaWoseedsorpaprika1largeonion,chopped2jalapenos,seeded,diced1smallredsweetpepper,diced4clovesgarlic,minced1Tflour¼tgroundblackpepper1tcumin½tgroundcorianderseedpinchturmeric½‐¾tsalt2–13.5oz.canscoconutmilk¼cmincedcilantroorparsley

Inalargeheavypot,heat1Tvegetableoilovermedium‐highheat.Brownchickenpartsonallsides,inbatches,andsetaside.Carefullydrainoffallbut2Tofthefatremaininginthepot.Turnheatunderpottomedium‐low.AddannaWoseedsorpaprika,andcook,s2rring,foroneminute.RemoveannaWoseeds.Addonionandcook5minutes.Addpeppersandgarlicandcook2minutes,s2rring.Addflourandspices(blackpepperthroughsalt)andcookoneminute,s2rring.Returnchickentopotands2rtocoatwithmixture.Addcoconutmilkands2r.Heatun2lbubbling,thenreduceheattoasimmer.Con2nuecooking,par2allycovered,occasionallyturningthechickenpieces,for20minutesorun2lnearlychickeniscookedthrough.Removecoverandcookanother10minutesorsotoslightlyreducesauce.Adjustseasonings.Garnishwithchoppedcilantroorparsley.Servehot.

MexicanGreenBeansAdaptedfromhWp://www.food.com/recipe/mexican‐green‐beans‐261202FromGuatemala’sneighbortothenorth,thisrecipewouldbeagreatsideforanyofourdinnersinLa2nAmerica.Theflavorsaresimple–soversa2le,thiscouldalsobeservedwithjustaboutanymeal.AndEASY!Serves6

1Tvegetableoroliveoil1mediumonion,chopped3clovesgarlic,minced1‐1½lbs.greenbeans(freshorfrozen,freshpreferred–cutinto2–inchlengths)1–10ozcandicedtomatoeswithchilies(incannedvegetablerowofsupermarket)1ttomatopaste1toregano¼tsalt2Tlemonjuice

Heatoilalargeskilletovermediumheat.Addonionandcook6minutes.Addgarlic,beansand1Twater,increaseheattomediumhighandcover.Cookabout5minutes,s2rringonceortwice.S2rincannedtomatoesw/chilies,tomatopasteandoregano.Bringtoaboil,reduceheattomedium,coverandcook,covered,another3‐5minutesorso,s2rringoccasionally.Uncoverpanandcookanotherminuteortwotothickensauce.Sprinklewithlemonjuicejustbeforeservingwarm.

PapasalaPastora(Shepherd’sPotatoes)AdaptedfromhWp://recipes.wuzzle.org/index.php/58/1410RemindsmejustabitofthehomefriesmyDads2lllikestomakeforus,atage81!Anothersidedishyoumayfindyourselfgoingbackto2meandagain.Welikeditspicybutfeelfreetovarytheheatbyadjus2ngtheamountofchipotleyouadd.Serves4‐6

1lb.redpotatoes,cutinto1‐inchcubes,peeledornot,yourchoice½tsalt

2Toliveoil1mediumonion,minced½‐14oz.candicedtomatoes¼tgroundblackpepper1/8tgroundchipotlepepper(moreorlesstotaste)2Tgratedparmesancheese

Cookpotatoessaltedwaterun2ltenderbuts2llfirm.Drainandroughlymashthem.Heatoilinmediumskilletovermediumheatfor6minutes.Addtomatoes,blackpepper,chipotlepepperandcook2minutes.Addpotatoesandcook,s2rring,for5minutesmore.Sprinklewithparmesancheeseandservewarm.

Champurradas(GuatemalanCookies)AdaptedfromhWp://breadcrumbed.wordpress.com/2011/03/03/champurrada‐recipe‐guatemalan‐crispy‐corn‐cookies/andhWp://forums.adop2on.com/guatemala‐adop2on/179458‐spanish‐cookie‐recipie.html

Iborrowedelementsfromeachofthesetworecipes.Thefirstoneisaveganversion,andIhopetotrythatoneaswriWensome2me.Ihopeyouarehappywiththeresultofthiscombina2on.Theytasteverymuchlikecornifyouusehasamarinaaspartoftheflour(seerecipe).

ThesecouldbeusedascookiesORevenlikeoatcakeswithcheese(Isuggestpepperjack)becausetheyaresimilar–nottoosweetandkindoflikeshortbread.Youmayaddmoresugarforasweetercookie,andItoyedwiththeideaofaddingvanillatomakethemmorelikeasugarcookie.Letmeknowwhatyoudecidetodo!Makesabout24,2½‐to3‐inchcookies

½cbuWeror,ifyoumust,margarine,soMened1/3csugar,upto½cifyouwantasweetercookie1½cflour½cyellowhasamarina(finecornflour),orjustusemoreflour4Tmediumgrindcornmeal½tbakingpowder¼tsalt1egg,lightlybeaten1Tsesame,preferablybrownbutanywilldo

Preheatovento350degrees.Inalargebowl,creamtogetherthebuWerandsugarun2lfluffy.Inaseparatebowl,whisktogetherthedryingredients(sugarthroughcornmeal).AddbeateneggtobuWerandsugarmixtureandbeatwellun2lcompletelycombined.AdddryingredientstobuWer,sugar,eggmixtureands2run2lathickdoughforms.Pinchoffsmallpiecesofdoughandrollintoabout1½‐inchballs.Placeoncookiesheet(Ilinedthemwithparchmentbutnon‐s2ckwouldbefine,too)andcarefullyflaWentomakethemabout¼‐inchthickand2½‐3–inchesaround.Theyaresupposedtobefairlylarge.Sprinklewithsesameseeds(whatisitwiththeword“sprinkle”thismonth?)andpressthemlightlyintothedoughwiththebackofaspoon.Theedgeswillcrackslightly–thisisfineandactuallymakestheedgeslookscalloped.Bakecookiesfor12–15minutes,orun2ledgesaregoldenbrown.Coolonrackun2lcompletelycool.Thesewillkeepinanair2ghtcontainerforatleastafewdays.

RecipesprovidedbyMercadoGlobal:

ChileRellenoPrepTime:20minutesCookTime:20minutesServes:4

Ingredients• 4pasillachiles• 1poundquesofrescocheese• Toothpicks• 3eggs• 1tablespoonall‐purposeflour• 1cupoil

Tomatosauce:

• 4mediumRomatomatoes,halved• 1cupwater• 2garliccloves,peeledand

chopped• 1tablespoonchicken

brothpowder• 1/4cupoil• 1teaspoonall‐purposeflour• 1tablespoon

choppedoreganoleaves

Direc;ons1. Heatgrilltomedium.

2. Grillandcharthechilesonbothsides.

3. Onceblackenedputinaplas2cbagfor10minutestosweatoutanymoisture.Removefromthebag,slitthemdownthemiddleandremovetheseeds.

4. Stuffthepepperswiththequesofrescoandusetoothpickstoholdthemtogether.

5. Separatetheeggyolksfromthewhites.Addtheeggwhitestoalargebowl.Reservetheeggyolks.

6. Beattheeggwhiteswithanelectricbeaterun2lthewhitesfluffup.Addintheflourandtheeggyolksandmixun2lcompletelyincorporated.

7. Addtheoiltoafryingpanovermediumheat.DipthestuffedpeppersintothebaWerandfryun2lgoldenbrownonbothsides.RemovefromtheoiltoaservingplaWer.

Tomatosauce:

1. Addthetomatoesandwatertoasmallpotovermediumheat.Simmerthetomatoesun2lsoMands2rinthegarlicandchickenbrothpowder.

2. Addthe1/4cupofoiltoafryingpan,overlowheat,ands2rintheflourtomakearouxmixture.Cooktheflourun2lbrowned,thenaddthetomatosauce.Simmerfor5minutesandthenaddtheoregano.

PourthetomatosauceoverthecookedchilerellenosontheservingplaWerandserve.Ifdesired,servewithriceandbeans.

ChickenPepian

PrepTime:30MinutesCookTime:30MinutesServes:4

Ingredients

• 1poundfreshtoma2llos• 1largepoblanopepper(about2

1/2to3ounces),seededandcutinto4pieces

• 2tablespoonsoliveoil• 1/2cuprawunsaltedpumpkin

seeds• 5peppercorns• 2wholeallspice• 1/2teaspoonwholecuminseed• 1mediumonion,chopped• 4clovesgarlic,minced

• 1cupchoppedfreshcilantroleaves,plus1/4cupforgarnish

• 1cuplow‐sodiumchickenbroth• 1medium(2‐inch)jalapeno

pepper,seededandroughlychopped

• 1/2teaspoonsalt• 4(6‐ounce)bonelessskinless

chickenbreasthalves,poundedto1/2‐inchthickness

• Limewedges

Direc;ons

1. Preheatthebroiler.2. Removepaperyouterlayerfromtoma2llosthenrinsetheminwarmwatertoremovesomeoftheir

naturals2ckiness.3. Patdry,thencutintoquarters.4. Tosstoma2llosandpoblanowith2teaspoonsoftheoil,placeonabakingsheetandbroilun2l

charred,about10minutes.5. Heatalargesautepanovermediumheat.Addpumpkinseeds,peppercorns,allspice,andcuminand

toastun2lpumpkinseedsarefragrant,3to4minutes.Transfertoaplate.6. Insamesautepan,heat2teaspoonsoilovermediumheat.Addonionsandcookun2lsoMand

translucent,about5minutes,addthegarlicandcookfor1minutemore.7. Placetoma2llos,poblano,onionsandgarlic,cilantro,chickenbroth,jalapeno,toastedseedsand

spicesandsaltinablenderandblendonhighun2ltotallysmooth,about30seconds.8. Heattheremaining2teaspoonsoliveoilinskilletandcookthechickenun2lbrownedonbothsides

andnearlycookedthrough,about5minutesperside.9. Addpepiansaucetoskillet,coveringchickenpieces.Bringtoasimmerandcookanaddi2onal3to5

minutes,un2lchickeniscookedthrough.10. Servechickentoppedwithsauceandgarnishedwithcilantroandlimewedges

Dessert:Bunuelos

Prep2me:30minutesCookTime:30MinutesServing:Makes24Bunelos(8people)

Ingredients• 4cupsofflour• 1teaspoonofbakingsoda• 1teaspoonofsalt• 1/2cupsugar• 2eggs• 1cupmilk• 4tablespoonsbuWer• oil(forfrying)• cinnamon‐sugarmixture

Direc2ons:

1. Inlargebowl,mixflour,bakingpowder,saltandsugar.Insmallerbowl,beateggsandmilk.Addthisgradually,bea2ng,toflourmixture.

2. Addahalfas2ckmeltedbuWer,beat.

3. Placedoughonflouredsurfaceandkneadun2lsilkyandelas2c.

4. Rollintoballsorropes,andflaWenwiththepalmofyourhand.

5. Fryinhotoil,(370º),2lgolden.

6. Drainonpapertowels.

7. Roll/tossincinnamon/sugarmix.

8. Serve

Sources:1FoodinGuatemala‐GuatemalanFood,GuatemalanCuisine‐Tradi2onal,Popular,Dishes,Diet,History,Common,Meals,Staple,Rice,Main,People,Types,Customs,Fruits,Country,Bread,Vegetables,Bread,Drink."FoodinEveryCountry.Web.2Sept.2011.<hWp://www.foodbycountry.com/Germany‐to‐Japan/Guatemala.html>.

2"Let'sGoTravelGuides‐TheLeaderinBudgetTravel.Web.2Sept.2011.<hWp://www.letsgo.com/>.hWp://www.e2queWescholar.com/dining_e2queWe/table‐e2queWe/ca_dinner_e2queWe/guatemalan.html.

3Ibid.

4"Let'sGoTravelGuides‐TheLeaderinBudgetTravel.Web.2Sept.2011.<hWp://www.letsgo.com/>.hWp://www.e2queWescholar.com/dining_e2queWe/table‐e2queWe/ca_dinner_e2queWe/guatemalan.html.

5Ibid.

6Ibid.